If insomnia plagues you or you find yourself lying awake in bed thinking of all the things that still need to be done, then you may want to consider choosing sleep-promoting snacks before bed.
Certain foods contain substances that help promote sleep, so knowing what to eat when can be helpful when trying to fall asleep quickly. Obviously, avoiding anything with lots of caffeine and sugar should be at the top of the list. Here are nine foods you should consider to help you fall asleep.
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1. Bananas. Lots of people love to eat bananas and peanut butter. U.S. News may explain why: Bananas are high in potassium and magnesium, key minerals for helping people sleep. Bananas are also a source of tryptophan, an amino acid that eventually turns into serotonin and melatonin, the sleep hormones. Eat your snack one hour before bed.
2. Sweet potatoes. According to Health, sweet potatoes are an excellent source of potassium, which helps relax muscles so you sleep better.
3. Kiwi. Surprisingly, kiwis are one of the best things to eat before bed. Healthline states that they reduce inflammation, help with digestion and are a good source of potassium. They are also contain serotonin, a chemical the brain produces that helps with control of your sleep cycle. To get the best results, eat two kiwi one hour before bed.
4. Almonds. Protein causes the body to work harder to burn it, making the body more tired. U.S. News recommends eating protein for a snack before bed but shares that almonds are especially good because they also are a source of magnesium.
5. Cherries. Both cherries and tart cherry juice appear to aid someone in falling asleep. Health reports that cherries contain melatonin, so drink some cherry juice or snack on a few cherries before bed.
6. Turkey. Everyone knows turkey has lots of tryptophan, which is why Americans want to take a nap after Thanksgiving dinner. Healthline says to eat some turkey before you go to bed.
7. Jasmine rice. U.S. News states that jasmine rice is high on the glycemic index, slowly releasing glucose into your system. Try eating a bowl of rice four hours before bed to promote sleep.
8. Oatmeal. Oatmeal has lots of carbohydrates, which increases blood sugar and promotes sleepiness, and oats have melatonin, so Healthline recommends trying oatmeal to help you sleep.
9. Milk. A remedy that has been around for years is drinking warm milk. Health states that it really may help as milk contains tryptophan.
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None of these are guaranteed to make you sleep better; but if you struggle with falling asleep, you may want to give them a try.